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| ChiWalking FAQs | 1. Why do I need to learn to walk?
Watch a very young child walk. They have perfect walking form. However, as we age, we loose the relaxed movement of early childhood. We begin to emulate adult movement which changes with fashions and fads. Slouching becomes a fashion statement and everyone begins to slouch (think of the look of the Roaring 20's).
We also get stiff. We drive our cars and don't move enough. We slouch at our desk. We let our posture go. All of these changes affects our walking, and our walking affects our body movement.
The aches, pains and problems of aging are very much related to how we move and how much we move. Learning good walking form with ChiWalking can prevent a myriad of problems later: back pain, knee pain, hip pain to name a few. Walking can help prevent arthritis. ChiWalking uses elements of T'ai Chi which has been shown to improve balance, strength and improve cognition.
For those who walk for fitness or like to walk in distance events, good walking form is the key to a truly successful day. By learning good form you can walk more efficiently and with less wear and tear on the body.
| 2. How is ChiWalking different from regular walking?
Most people walk using the muscles in their legs primarily. And today, most people lead with their legs and pull themselves forward. ChiWalking teaches you to use your core muscles in the trunk of your body while tilting your posture slightly forward and leading with our upper body. This forward movement engages the pull the gravity, which then becomes your ally. In ChiWalking the arms are engaged and our posture and body alignment are used to become a more efficient, balanced walker.
| 3. How is ChiWalking different from power walking?
ChiWalking has similarities to power walking. There are a variety of ways to power walk. Most have you using a great deal of leg strength and pushing off with your feet. In ChiWalking you relax your lower legs and let your forward tilt and the rotation of your spine move you forward, not the push off of your toes and feet. When you push with your feet you're more apt to get shin splints and other lower leg injuries and problems.
| 4. How is ChiWalking different from race walking?
Race walking is a very specific way to walk that is different from ChiWalking. To learn to race walk correctly and to compete it is important that you know the rules, as you are required to use the race walking form in many events. You can read more about the differences in the ChiWalking book.
| 5. Should I try to learn ChiWalking if I am injured or in pain?
In ChiWalking one of our key concepts is Body Sensing. You should of course always check with your health practitioner before engaging in any fitness program, especially if you are injured, in pain, or recovering from illness. We also recommend really listening to your own body. Learn the lessons in the book and DVD really well, then practice very carefully and slowly. If it is causing more pain…stop. Body Sense and pay attention to what your body is telling you.
For some types of injury and pain, the ChiWalking may be just what you need. For others, it may not be appropriate until you are more fully recovered.
| 6. What is the Chi in ChiWalking?
The name ChiWalking® (Chi pronounced chee as in cheetah) reflects the lessons learned from the martial art T'ai Chi, that have been joined with walking to create this smooth, efficient walking form. Chi is also known as life force. Learn more about Chi.
| 7. Will ChiWalking help with knee, hip or back pain?
We cannot make any guarantees that pain will be gone, however, we have numerous stories from people who are no longer in pain due to using proper body movement as described in ChiWalking. When you move using correct biomechanics, your incidence of pain and discomfort will most likely be reduced.
| 8. Can I learn ChiWalking from the book?
Most definitely, you can learn the ChiWalking method from the book. We've had people have breakthroughs with just a brief article. However the DVD can really help you see exactly what needs to happen. We've done our best with photos in the book, but there is nothing like a moving picture to explain movement. It also depends on you. Go through each lesson in the book slowly and carefully and you can learn a lot from the book alone.
| 9. Why do you recommend a metronome?
In ChiWalking one of the keys to creating good walking form and to getting a good workout is in your cadence. With a metronome you'll get into a regular rhythm that also teaches you to walk with the shorter stride of ChiWalking. When you try to keep the recommended cadence, you will have to take a shorter stride and it acts as a reminder to keep focused on your other form techniques.
For many people, the real understanding of ChiWalking comes when they start using a metronome.
Read the article: “Walking with a Metronome” in our library for more information.
| 10. Will ChiWalking help me lose weight?
Activity such as walking can help to reduce and maintain weight…however, we don't believe in using your fitness program to lose weight. We believe your eating habits are what most regulate your weight and your exercise habits regulate your general health. Exercise and diet combined will help you lose and maintain a healthy weight. More importantly, exercise will help you maintain a positive attitude and overall sense of well being which also will support weight loss and weight management.
What really helps you lose weight is a consistent fitness and diet program. Our goal with ChiWalking is to make your walking program a regular, ongoing part of your life. As in T'ai Chi, there is always more to learn and explore with ChiWalking and with learning about how your body moves and works. As you get better at Body Sensing and listening to your body, you will also become more adept at listening to the messages about food that your body is telling you.
| 11. How can I get help learning ChiWalking if there isn't a Certified Instructor in my area?
The book and DVD are the best place to start. You can learn a lot form these home study materials. We also suggest learning with a friend. You can also contact us and suggest we have a workshop in our area. We'll do our best to get Certified Instructors to as many places as possible. Suggest at your health club that they have a Certified ChiWalking Instructor or become one yourself!!
| 12. How can I get a workshop in my area?
Please contact us if would like a workshop in your area. We have more Certified Instructors all the time, so watch the web site and newsletter for more information.
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| ChiRunning FAQs | Is it truly effortless and if so will I get any exercise?
In ChiRunning® you are working towards effortless running. I and many others do experience running with less and less effort as running form improves. However, you are still getting great exercise for your body. The movement of ChiRunning® keeps your peripheral muscles supple and relaxed and your core muscles strong while improving your cardiovascular and aerobic conditioning.
| I am a beginner. Is ChiRunning® right for me?
Most definitely. ChiRunning® gives beginners the know how to run correctly from the start. Since you'll be learning correct biomechanics, your running will be easier for you because you'll be a more efficient runner. You do not need any previous experience to learn ChiRunning®.
| What is the Chi in ChiRunning®?
The name ChiRunning® (Chi pronounced chee as in cheetah) reflects the lessons learned from the martial art T'ai Chi, that have been joined with running to create this smooth, efficient running form. Chi is also known as life force. Learn more about Chi.
| Can ChiRunning® help with my knee problems?
ChiRunning® helps to eliminate knee problems by eliminating the reason for why they come up in the first place. By teaching you how to prevent over-striding, and heel-strike, ChiRunning puts the issue to rest permanently.
| Can ChiRunning® help with my shin splints?
It can not only help… it can rid you of shin splints forever by keeping you off your toes. Read the article: The Whole Story on Shin Splints on our web site.
| I have a bad back and haven’t run in a long time. Will ChiRunning® hurt my back? Will it help?
You should always check with a health practitioner before starting an exercise program, however many people who have stopped running due to back problems have found that ChiRunning® actually helps their back. The foundation of ChiRunning® is good posture and proper biomechanics, both of which will also help many back problems. Also in ChiRunning® you will be strengthening your abdominals, which will relieve contracted lower back muscles.
| I am 50lbs overweight. Is ChiRunning® a good idea for me?
It depends on your conditioning. For someone just starting an exercise program, it is best to start with ChiWalking, making sure to create a safe and solid foundation to your exercise program. If you are exercising regularly you can use the ChiRunning® method to run, but I do not consider it a weight loss program.
| I am 65 year old. Do you think I can still run?
I have many clients in the 65+ age range. Many have had some running experience although I do have a client who began to run at age 60 and at 75 is still an avid runner. Helen Klein is over 80 years old and continues to run marathons (recently running a marathon in 4 hours and 31 minutes!!! a remarkable feat) and ultra-marathons (distance longer then a marathon). If you feel the desire to run, ChiRunning® offers the tools to make it safe and enjoyable.
| I am a beginning runner and was told I could run marathon in 4 months, Will ChiRunning® help?
I do not suggest that a beginning runner run a marathon in the first year of running. For a real beginner I suggest training for a 1/2 marathon over at least 6 months and longer if possible. The key is to make sure you rely on good running technique and not forcing or powering your way to the marathon or half marathon goal. I suggest beginning to train for a marathon once you are comfortable with using the ChiRunning® method.
| Are people that come to your clinic seasoned runners? Will you clinic help someone like me who doesn't run regularly?
We have LOTS of beginners in our workshops and always have, so don't hesitate at all. The classes have very little running, mostly exercises to teach you the form, and in every class we have several people who are just beginning to run, or have NEVER run. Many of our favorite success stories are about people who are just getting started.
| Can I learn ChiRunning® from the book?
Absolutely, but using the DVD and the CD to give you additional support will give you the visual and audio cues that can make the learning process easier. I highly recommend teaming up with a partner to learn the ChiRunning® method, or join us in a workshop or find a certified instructor if possible. However the book has all the information you need to learn the basic form techniques. Be patient with yourself. There have been some people who from one or two suggestions in the book have been able to find more ease and joy in their running.
| Do I need to know T'ai Chi to make the most of ChiRunning®?
No, you do not. ChiRunning® incorporates principles of T'ai Chi, but does not require knowledge of T'ai Chi.
| Is ChiRunning® good for Triathletes?
Triathletes love ChiRunning® because when they get off their bike their legs can take a rest with ChiRunning®. In ChiRunning® you can rest and relax your legs while gravity does the work of pulling you forward.
| What is the difference between ChiRunning® and other running methods?
Most other running methods depend on strong leg muscles to get the job done so the emphasis is on conditioning. ChiRunning® focuses on using minimal leg muscles with more emphasis on using core muscles which are stronger and more efficient. As you learn to lean using core muscles, gravity does the work. In ChiRunning® the emphasis is on maintaining optimal running form. As we say, “it ain't the muscle, it's the motion.”
| I want to know if I can use ChiRunning techniques on a treadmill?
You can practice ChiRunning on the treadmill, it's just not quite the same. You'll find info on running on the treadmill on page 188 of the book. You won't be able to reduce impact and injury as much as road or track running, but it can help to reduce impact and injury. If you're about to quit, at least give it a try, but remember, it does take some time to learn...take your time.
| I'm interested in attending a workshop, but I have plantar fasciitis. Is the workshop worthwhile if you cannot run a lot?
Depends...if you really can't walk or move, it wouldn't be as worthwhile, but if between now and then you get reasonably mobile, you'll get a lot out of it, and learn how NOT to get the same injuries. But if you're really hobbled, you won't be getting good feedback from Danny or his assistant about your running form, as won't be able to really practice too much during the workshop...she won't get the same experience, but she'll get the information. Danny really prefers that people get a body experience during the workshop, which, if you're movement is limited, won't be the case for you. But if you are able to move reasonably well...it could help you a lot. All to say...it's up to you.
| Is there sufficient crossover into other sports?
Yes, there is sufficient crossover into other
sports, for the running and for any movement. ChiRunning is about moving from your core muscles and eventually from the Chi that is housed in the lower trunk of your body...the Chi part may be too "out there" for some, but the concept is that sound movement, just as in Pilates or Yoga or ance, comes from your center. Movement that comes from the core, your center, is more balanced and has greater strength behind it.
All this said, the running part will also help! Danny taught a local soccer team and the kids did really well with it and it seemed to help the team.
| What do I do to set a workshop up in my area?
We need a minimum of 20 participants, and a space in which to conduct the workshop. Call or email us for more specifics.
| Is the ChiRunning DVD is compatible with an NTSC player?
The ChiRunning DVD is an NTSC DVD - it will play in any NTSC player. It does not have a regional code which some DVD's have...so it will play in any NTSC player anywhere in the world.
| What does the DVD cover?
Here's the Menu:
Lesson 1: Posture Alignment
Lesson 2: The Lean
Lesson 3: Heel Lift
Lesson 4: Arm Swing
Lesson 5: Starting to Run
Drills and Exercises
Exercise 1: Knee Bending
Exercise 2: Sand Pit
Exercise 3: Cadence
Exercise 4: Gears/Stride Length
Body Looseners
Ankle Circles
Knee Circles
Hip Circles
Pelvic Circles
Spine Roll
Spinal Twist
Shoulders
Grounding Stance
| Is there any symbiosis between ChiRunning and Jeff Galloway method?
ChiRunning can work well with Galloway's walk/run philosophy, however, we don't believe people need the walk/run method once they can run a certain distance...3-5 miles, comfortably with the ChiRunning method. Galloway's program has you walking to prevent injury, but in ChiRunning you are learning to run bio-mechanically correct and you do not need to walk to prevent injury. However, beginner runners are working towards building stamina, conditioning and distance, and we do recommend taking a walking break when you feel you need one, but not as a regular practice, again, when you can run 3-5 miles comfortably.
We also highly recommend using the ChiWalking method when you do walk.
| Do you have any advice of how I can present ChiRunning to our community so they will become as excited about it as I am?
The best way to get the info out is to create a workshop with us. We'll send in a Certified Instructor if you don't have one in your area. Or suggest to your local running club or gym that someone get certified. Best way is to get Certified and teach ChiRunning classes yourself.
Let your community know about our monthly e-newsletter to keep posted about workshops and Certified Instructors in your area at: http://www.chirunning.com/newsletters/latest.htm
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